By Michael A. Smith, MDAccording to the USDA, the average teenager consumes 135 grams (about 27 teaspoons) of simple sugars a day. Think grown-ups are doing better? Not much. Adults are averaging about 100 grams a day. That’s a lot of sugar.
These days, we probably eat more sugar in a year than our great-great grandparents did in a lifetime. Okay, that may be a slight exaggeration, but it’s probably not that far off.
The Problem: Blood Sugar SpikesSimple carbohydrates, such as table sugar, are digested into individual sugar molecules which are absorbed into your bloodstream.
This flood of sugar into your circulation causes a rapid rise in blood sugar levels. Postprandial hyperglycemia (high blood sugar) is when your after-meal blood sugar reaches about 160 mg/dl. When it rises to around 200, we call it a blood sugar spike.
The problem is this: Blood sugar spikes are dangerous, especially for your heart. As a group of researchers studying the effects of sugar spikes in diabetics concluded, “Postprandial hyperglycemic spikes [blood sugar spikes] may be relevant to the onset of cardiovascular complications.”1
White Vinegar — a Possible Solution?
In a 2005 study, researchers wanted to test white vinegar’s effect on blood sugar spikes after study subjects ate white bread. What they found was this: The subjects who drank white vinegar while eating white bread reduced postprandial (after-meal) responses of blood sugar and insulin.2
In 2004, another study published in Diabetes Care found similar effects in people with diabetes or insulin resistance who consumed a vinegar solution before carb-heavy meals.3
Based on the mounting clinical evidence, anyone battling the effects of high blood sugar should at least consider adding white vinegar to their diets.
What is White Vinegar?Vinegar is a product of fermentation, a process in which sugars in food are digested by bacteria and yeast. In the first stage of fermentation, sugars are turned into alcohol. Then, in the second stage, the alcohol ferments into vinegar.
Vinegar literally means "sour wine." While vinegar can be made from all sorts of things — like vegetables and grains — white vinegar comes from the pulp of fruits, like apples.
Pulverized Apple Pulp — The King of White VinegarApple cider vinegar is often referred to as the “king of white vinegar,” and it’s been highly regarded throughout history. As a matter of fact, in 400 B.C. the great Hippocrates, the Father of Medicine, even used it for its many health benefits.
Unpasteurized or organic apple cider vinegar is the best choice by far. It contains the “mother of vinegar,” which makes it look slightly congealed but offers the highest concentration of nutrients.
Apple cider vinegar is commonly used in salad dressings, marinades, vinaigrettes, food preservatives, and chutneys — but how else can you work it into your diet?
Recipe: Apple Cider Vinegar Soda PopWant a refreshing way to reap the rewards of apple cider vinegar while cooling off during hot summer days? Try this:
- 8 oz. cold filtered water
- 1 oz. high-quality apple cider vinegar
- 1 teaspoon of honey or 2–3 drops liquid stevia
- Mix together and pour over lots of ice
Will you try white vinegar to help prevent blood sugar spikes yourself? Please share your thoughts in the comments.
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